Arthritis is the leading cause of disability in the United States, and while there is no sure way to prevent arthritis, there are steps you can take to reduce the chances of joint pain and stiffness as you age. Arthritis Awareness Month is the perfect opportunity to take charge of your joint health.
There are more than 100 types of arthritis, but the 5 most common are osteoarthritis, rheumatoid arthritis, psoriatic arthritis, gout, and lupus. 5 major risk factors can lead to arthritis, including family history, age, sex, obesity, and previous joint injury.
Treatment for the different forms of arthritis and preventative measures for the risk factors can vary, but these tips can help reduce the severeness and development of joint pain:
Explore your options
There are various treatment options for arthritis other than prescription drugs. Some natural remedies for arthritis can aid in joint pain and reduce stiffness. Some gentle activities can even increase the range of motion with time. Talk to your doctor first before exploring these alternatives:
- Acupuncture: Beneficial for fibromyalgia, osteoarthritis, carpal tunnel syndrome, lower back, neck, and shoulder pain, and bursitis.
- Tai Chi: Beneficial for osteoarthritis, rheumatoid arthritis, and fibromyalgia.
- Yoga: Beneficial for osteoarthritis, fibromyalgia, rheumatoid arthritis, and lower back pain.
- Transcutaneous Electrical Stimulation (TENS): Beneficial for osteoarthritis
- Topical Gels/Creams: Beneficial for osteoarthritis. Find the best topical creams of 2022 here.
Choose your exercises carefully
Some believe that exercise can worsen arthritis; this is not entirely untrue, but it is far more nuanced than that. Some high-impact exercises (jumping, running, deep squatting and bending) can put pressure on your hips and knees and worsen symptoms of osteoarthritis.
However, avoiding exercise altogether can actually end up worsening joint stiffness and pain. When you choose the exercises that you engage in carefully, it can significantly benefit your joint health. Low-impact aerobic practices that allow your joints to get gentle exercise are essential in reducing joint pain, improving flexibility and strength, and combatting fatigue. Examples of low-impact aerobic exercises are swimming, walking, biking, and using an elliptical machine. The Mayo Clinic suggests getting at least 150 minutes (10 minutes per day) of low-impact exercises to improve joint health.
Try an anti-inflammatory diet
Your diet has a significant impact on inflammation, a leading factor in rheumatoid arthritis. Omega-3 fatty acids found in salmon, mackerel, trout, or sardines have been shown to decrease inflammation. Fortified eggs, plant oils, and nuts and seeds (walnuts, chia seeds, flaxseeds) are good vegetarian alternatives for Omega-3. You can also take Omega-3 supplements. See the best-rated fish oil supplements here.
Incorporating Vitamin D into your diet can also decrease your risk of rheumatoid arthritis and osteoarthritis. Very few foods offer the recommended amount of Vitamin D, so taking supplements is the ideal way to add additional Vitamin D to your diet.
Join the Live Yes! Arthritis community
The Live Yes! community focuses on ways people with arthritis can start saying “Yes” to the things that arthritis has taken away from them and things they want to do. The Live Yes! network connects members to pain management resources, diet options, and a virtual community to build support and raise awareness.
Wellzesta
Arthritis care and prevention fall under Wellzesta’s physical wellness dimension, and we are committed to providing resources for users to manage and reduce the risk of joint pain.
Our daily wellness content includes information on arthritis and tips to manage joint health. Wellzeta’s content partnership with the National Institute of Fitness and Sport (NIFS) will also allow us to provide more physical wellness content to users.
Click here to learn more about how Wellzesta can help your community.
